Sunday, December 26, 2010

Training - week ending 12/26/2010

Wow. Shocking news. My foot is apparently healed and I am cleared for running – 5 weeks ahead of schedule. I don’t feel ready to run yet – I *just* got out of the aircast, and my left leg is still pretty weak. I don’t think it makes sense to go directly from 6 weeks of immobilization and zilch weightbearing activity to running, so I’m going to do another week or two of power walking, arc-trainer work, and lower leg strengthening. And then I’ll start some test run/walk combos, possibly as early as this Wednesday.

Dailies

Monday: In the morning, “13.5 miles” – 2 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 25 minutes at aerobic effort. In the evening, 30 minutes on the arc-trainer.

1 comment:

When I was cleared, I was already had walking/cross training for 3 wks under my belt; I had those 3wks to ease into start jogging when 1st cleared.... So perfect to wo work ur way back slowly n build strength.

Full slew of race reports here (from my first in June 2007 to 2010) and here (2011).

workouts

(you can click on the link to see the details)

Pool running conversion

I convert my pool-running into “mileage” with this formula:

1)10 minutes “easy” in the pool equals one mile

2)workouts translate by time into mileage, with the recoveries not counting for mileage.For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo.So 8x3:00 at interval effort is 4 miles, and 10 minutes at tempo effort is 1.5 miles.